Tag Archives: routine

Unlock Longevity: The Essential Role of Cross-Training in Your Fitness Routine

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Diverse Exercises for Longevity

Variety is the key to optimal fitness.

Credit: Lyndon Stratford/Alamy Stock Photo

Many athletes enhance their performance by integrating various exercises. New research suggests this cross-training may also contribute to a longer lifespan.

A comprehensive analysis of two studies following individuals for over 30 years revealed that those who participated in a diverse range of physical activities had a 19% lower risk of mortality compared to equally active individuals with less variety in their workouts.

“Maintaining the same total amount of physical activity while incorporating different exercises can lead to additional benefits,” states Han Han from Harvard University. However, as this type of research is observational, the results are indicative rather than definitive.

Most exercise studies tend to focus on either intensity or total volume of activity, often contrasting aerobic and strength training. In this research, Han and her team examined nine primary aerobic activities, including jogging (defined as a pace slower than 6.2 minutes per kilometer), running, outdoor and stationary cycling, stair climbing, swimming, rowing, bodyweight exercises (like squats and pull-ups), tennis, squash, racquetball, and weight training.

The researchers collected data on 70,000 women and 41,000 men from the Nurses’ Health Study and the Health Professionals Follow-up Study between 1986 and 2018. Study participants completed a physical activity questionnaire every two years.

The research team analyzed the link between participants’ activity levels and their mortality risk throughout the study duration. Individuals with health conditions that could skew their performance were excluded from the findings.

Results showed that engaging in multiple forms of exercise for several hours each week revealed diminishing returns regarding death risk reduction over the study timeline.

This highlights that diversifying workouts can provide enhanced benefits. As Han suggests, when one reaches diminishing returns with a specific exercise, it may be more advantageous to try different activities instead of repeating the same routine. Different forms of exercise may offer unique physiological advantages that can work together for greater benefits.

“Future research could explore potential synergies between various exercises,” Han notes. This optimal combination can evolve as people age.

Only a few studies have investigated how different types or combinations of exercise affect mortality rates, according to Lee Dak-chul from the University of Pittsburgh. He cautions that results should be approached with caution due to inherent research limitations—such as self-reported exercise, which may be inflated, and the likelihood that healthier individuals tend to participate in more physical activities.

Nevertheless, their findings are somewhat corroborated by the World Health Organization’s guidelines, advocating for both aerobic and resistance exercises as providing comprehensive health and mortality benefits compared to either alone, as Lee mentions.

In the future, this type of research could leverage data from wearable fitness devices instead of relying on self-reported data. “For now, we have to depend on surveys,” Han concludes.

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Source: www.newscientist.com

Tired, Hungry, and Clumsy? It Might Be Time to Revamp Your Sleep Routine!

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Lack of sleep is a widespread issue, often leading to a bad mood the following day and leaving you feeling somewhat awkward.

The NHS recommends that adults aim for 7-9 hours of sleep each night to feel refreshed and alert. Persistent sleep deprivation can result in severe health issues such as high blood pressure, depression, and obesity. Even just one or two nights of poor sleep can significantly impact your mood and performance.

What occurs in your brain while you sleep? And why do just a few hours less than your usual sleep amount have such a detrimental effect?

Is your brain “awake” while you sleep?


While you sleep, your brain conducts several crucial processes to help reset your body’s organs and systems.

It eliminates toxins and metabolic waste through the glymphatic system and organizes long-term memories in the neocortex.

Neural connections are reinforced, and activity in the amygdala and prefrontal cortex aids in regulating emotional responses for the following day. REM sleep is vital for problem-solving and emotional processing, while hormonal regulation during sleep promotes stress recovery and appetite balance.

Consequences of sleep deprivation


In our fast-paced world, achieving sufficient sleep can be challenging. With constant demands on our time, even short-term fatigue can set the stage for a tough day, making it important to understand the significance of sleep.

Common symptoms of sleep deprivation include:

• Impaired cognition and reduced concentration
• Decreased emotional resilience
• Weakened immune response
• Impaired exercise adaptation
• Increased appetite due to hormonal imbalances
• Elevated cortisol levels
• Disruption of insulin sensitivity

While it’s advisable for adults to target 7-9 hours of sleep each night, how can you ensure you get enough rest to stay alert and healthy?

Tips for Improved Sleep Quality


Silentnight has dedicated 80 years to exploring the science of quality sleep. In partnership with Central Lancashire University, the sleep brand gathers sleep biomechanics data to develop a variety of sleeper-type products.

We reached out to Silentnight for suggestions on fostering healthy sleep habits.

Maintain a Consistent Routine

Melatonin is a hormone that regulates your body’s circadian rhythm, particularly the sleep/wake cycle. It signals that it’s time for sleep, prompting a drop in body temperature and reduced alertness. Consistency is key in maintaining melatonin levels, so keep your schedule regular.

Establish a Relaxing Pre-Sleep Ritual

Cortisol levels naturally decrease at night, which is essential for sleep since high levels can disrupt melatonin production. Engage in calming activities—baths, reading, or listening to soothing music—but avoid blue light from screens as it can hinder melatonin release.

Keep your Sleep Environment Cool

The ideal room temperature for sleep is typically between 15.5°C and 21°C. Even slightly exceeding this range can negatively affect the quality and duration of your sleep.

Choose the Right Mattress

Silentnight states, “Pressure points and overheating can disrupt sleep.” They offer a range of mattresses with varying spring systems and materials to accommodate different sleeping styles.

Discover more about Silentnight products and find a mattress tailored to your sleeping needs here.

Learn more

Source: www.sciencefocus.com

A Simple Skincare Routine Can Prevent Eczema in Babies

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Daily moisturizing of your baby’s skin may provide lasting benefits

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Regular application of moisturizers to your baby’s skin can potentially lower the chances of developing eczema, though it largely depends on the individual’s risk factors.

Eczema, or atopic dermatitis, is an inflammatory skin condition marked by intense itching and dryness, which can lead to blisters and bleeding. It often begins in early childhood, with many experiencing a decline in symptoms as they age.

To evaluate the effectiveness of moisturizers, Hywel Williams and his team at the University of Nottingham in the UK surveyed over 1,200 parents in the United States whose infants did not have eczema.

Among the infants aged 0-8 weeks, half had a family history of eczema, indicating a higher genetic predisposition to the condition.

The researchers randomly assigned about half of the parents to apply one of five available moisturizers, which were non-prescription options. Parents could select and swap moisturizers as they preferred.

The remaining parents were advised to only use moisturizers as needed, such as when their baby’s skin looked dry. More than half reported using them at least once weekly.

After two years, the research team reviewed the infants’ health records. They found that 43% of the non-moisturizer group had received an eczema diagnosis, compared to only 36% in the moisturizer group. “This represents a significant decrease,” said Michael Cork from the University of Sheffield, UK.

However, upon further analysis, the researchers discovered that moisturizers were effective primarily in babies without close relatives who had eczema. This finding aligns with previous research, highlighted in a study indicating that moisturizers may not benefit those at high genetic risk for the condition.

Individuals with lower genetic risk might develop eczema due to environmental influences like air pollution. Moisturizers are theorized to fill the gaps between skin cells, thus blocking irritants from penetrating the skin and triggering inflammation that manifests as eczema.

In contrast, those with a high genetic predisposition to eczema may already exhibit heightened levels of inflammation, which could limit the protective benefits of moisturizers, Cork noted.

The study did not determine which moisturizer was most effective as parents were not monitored for changing between different options. Further investigation is necessary, Cork stated.

There is a need to explore whether these findings hold true for populations in other countries, suggested Carsten Flohr from King’s College London.

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Source: www.newscientist.com

The key to a flawless morning routine may surprise you

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Humans tend to mimic those they see as more successful to achieve a similar status, especially those with wealth, fame, and power. Many CEOs, celebrities, and fitness influencers share their routines claiming they lead to maximum productivity and continued success. These routines, like Mark Wahlberg’s early workouts and Grimes’ health routine, may seem extreme and are often at odds with the average person’s lifestyle and science.

Why do successful individuals promote such challenging routines? It may be to gain a sense of control in their unpredictable lives. Factors like the stock market, economic changes, and social media algorithms can create feelings of anxiety and instability, leading to the adoption of strict routines.

Successful people may adopt harsh routines to feel in control of their destiny, even if these habits seem illogical. Money and status may play a role in reinforcing extreme behaviors, as individuals strive to maintain their high status among their successful peers.

Successful people may leverage extreme routines to assert superiority and differentiate themselves from others. However, these routines may polarize groups and push individuals to more extreme behaviors over time.

While extreme routines may be associated with success, luck also plays a significant role in achieving success. Many highly successful individuals attribute their success to luck, which can create cognitive dissonance for those who prefer to believe in a fair and controlled world.

Ultimately, success is a complex interplay of various factors, including luck, discipline, hard work, and social advantages. Embracing the role of luck in success can help reconcile conflicting beliefs about the nature of success.

Source: www.sciencefocus.com

Small Adjustments to Your Daily Routine to Avoid Cognitive Decline

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Cognitive decline is characterized by a decrease in memory, concentration, and thinking abilities. It is common for individuals to experience increased forgetfulness as they age, such as forgetting names or items they intended to purchase.

However, a more frequent occurrence of these symptoms could indicate cognitive impairment, where cognitive function declines faster than expected due to aging. This can be concerning for both the individual experiencing the symptoms and their loved ones.

Common signs of cognitive impairment include:

  • Forgetting important dates and events
  • Losing track of thoughts
  • Feeling overwhelmed by decision-making and planning
  • Difficulty navigating familiar places
  • Becoming impulsive

While cognitive abilities naturally decline with age, the extent and speed of decline vary among individuals and are influenced by genetics and family history. Therefore, two people with similar age-related brain changes may perform differently on cognitive tasks, and individuals with Alzheimer’s disease may exhibit similar cognitive abilities but different brain changes.

What can you do now to prevent cognitive decline?

Building cognitive reserve through experiences like education, occupation, and stimulating activities can help individuals cope with age-related changes. Lifestyle factors like diet, exercise, and social interactions also play a role in cognitive health.

Health conditions like high blood pressure, diabetes, depression, and vascular disease can worsen cognitive decline, but lifestyle changes can help manage or prevent these conditions.

  • Eat a balanced diet with plenty of leafy greens
  • Stay active
  • Limit alcohol consumption
  • Avoid tobacco products
Eating a nutritious, balanced diet, with plenty of leafy and dark green vegetables, can help keep you healthy both physically and mentally. – Image credit: Getty

Making positive changes in one area of your life can have ripple effects on other aspects of health. Unhealthy habits can create a chain reaction of negative health outcomes, while healthy choices can improve overall well-being.

Habits to avoid

A high-fat diet can increase the risk of obesity, diabetes, and cognitive impairment, while smoking can impact lung capacity and cognitive function. By adopting a low-fat diet and avoiding tobacco products, individuals can reduce their risk of cognitive decline.

While we may not be able to prevent cognitive decline entirely, adopting a healthy lifestyle can help build cognitive reserve and potentially slow the decline. Research is ongoing to uncover more about the factors influencing cognitive health.

Aim for an overall healthier lifestyle

In addition to diet and exercise, engaging in social and sexual activities can benefit cognitive health. Social interactions can stimulate the brain and slow cognitive decline, while maintaining romantic and intimate relationships may improve cognitive function.

Stimulating activities like reading, playing games, or learning new skills can also help prevent cognitive decline. Gender differences in cognitive lifestyle choices may influence cognitive outcomes, highlighting the importance of varied activities for cognitive health.

Get a good night’s sleep

Sleep plays a crucial role in cognitive function, with adequate rest linked to better cognitive outcomes. Napping and getting around eight hours of sleep nightly can help reduce the risk of cognitive decline.

Quality sleep is essential for focus, creativity, and decision-making, while sleep deprivation can negatively impact physical and cognitive health. Establishing good sleep habits is key to maintaining cognitive function as we age.

Regular dental checkups can help prevent cognitive decline

Research suggests that gum disease bacteria may be linked to Alzheimer’s and dementia development, emphasizing the importance of oral health for cognitive well-being. By practicing good oral hygiene and seeking regular dental care, individuals can potentially reduce their risk of cognitive decline.

While there is no miracle cure for cognitive decline, taking proactive steps to improve overall health can slow the rate of decline associated with aging. It’s crucial to address any concerns about cognitive function with a healthcare provider to explore potential treatment options.

Source: www.sciencefocus.com